Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Resources > Articles
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Articles Bodybuilding, Powerlifting, Nutrition, Supplement Articles.

Reply
 
Article Tools Search this Article Display Modes
  #1  
Old
BendtheBar's Avatar
BendtheBar BendtheBar is online now
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
Join Date: Jul 2009
Location: Louisiana
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default The Safe Way to Do Dips
by BendtheBar 07-11-2014, 07:50 AM

Yesterday I gave you a list of the
top 25 exercises for building muscle
mass.

As you might expect, I received tons
of emails in response.

Funny thing was -- most of the emails
were about an exercise that wasn't
even on the list!

It was the parallel dip -- a tried and
true strength and muscle builder that's
been around since (I'm sure) the days
of the ancient Greeks. (Why am I sure?
Because the guy that posed for the famous
statue of the Farnese Hercules undoubtedly
did them -- along with plenty of pull-ups.)

And remember - John McCallum once called
dips "the upper body squat."

So why aren't they on the list?

The answer is simple.

Dips DO build strength and muscle -- but
they also wreck shoulders.

The problem is the bottom position of the
exercise. There's just too much stretch on
the shoulder joint. Over time, bad things
happen to a surprisingly high number of
trainees who may have once viewed dips
as their very best friend.

Now, having said that, I KNOW that many
of you are going to continue to do dips.

So let me share some advice.

Don't do deep dips with a full stretch
at the bottom.

In fact, don't even go all the way down.

Stop about two inches below the bottom
of the rep -- not the deep stretch
position, but the bottom of the rep.

Don't worry about missing out on any sort
of strength and muscle-building benefit
by skipping those potentially dangerous
last couple of inches.

The middle and top positions of the dip
are where you build the strength and
muscle. And they're much easier on
your shoulders. So stick to that part
of the movement -- the safe but
productive part of the movement.

Al of the above assumes that you're
going to do your dips the right way,
meaning in good form, and under control.

No drop and bounce stuff.

No twisting or swinging or kicking the
feet or wiggling the knees.

You lockout, pause briefly, lower,
go down only as far as I just described --
and then go back up.

And you control the movement the entire
way.

Personally, I still prefer close grip
(meaning shoulder width or slightly
closer) bench presses to work the
triceps -- but for those out there
who insist on doing dips, do them
this way.

As always, thanks for reading and have
a great day. If you train today, make
it a good one.

Yours in strength,

Brooks Kubik

P.S. I cover plenty of other great
exercises for safe and effective strength
and muscle building in Dinosaur Bodyweight
Training. Go here to grab a copy:

http://www.brookskubik.com/dinosaur_bodyweight.html

P.S. 2. My other books and courses are
right here:

http://www.brookskubik.com/products.html
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


Reply With Quote
Views 410 Comments 13
Sponsored Links
Total Comments 13

Comments

Old 07-11-2014, 09:06 AM   #2
JBWarren70
GymRat
Brawn
Points: 737, Level: 14 Points: 737, Level: 14 Points: 737, Level: 14
Activity: 8% Activity: 8% Activity: 8%
 
JBWarren70's Avatar
 

Join Date: May 2014
Location: Orange City, FL
Posts: 188
Training Type: ARGH!!!
Fav Exercise: Curls brah!
Fav Supp: Skittles, Pizza, Proteinz
Reputation: 4661
JBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good posts
Default

Good to know.
__________________
Training Log
JBWarren70 is online now   Reply With Quote
Old 07-11-2014, 10:14 PM   #3
RickH
Senior Member
Brawn
Points: 694, Level: 13 Points: 694, Level: 13 Points: 694, Level: 13
Activity: 6% Activity: 6% Activity: 6%
 

Join Date: May 2014
Location: Milwaukee,WI
Posts: 198
Training Type: Fullbody
Fav Exercise: Pullup/Dips
Fav Supp: Sardines
Reputation: 4350
RickH has made some very good postsRickH has made some very good postsRickH has made some very good postsRickH has made some very good postsRickH has made some very good postsRickH has made some very good postsRickH has made some very good postsRickH has made some very good postsRickH has made some very good postsRickH has made some very good postsRickH has made some very good posts
Default

I do V Bar Dips and only to just below parallel. I find that any other form of Dip hurts to much.
__________________
Workout Log : Ricks Log
RickH is offline   Reply With Quote
Old 07-12-2014, 03:06 AM   #4
BravenFenix
The Big Boss
Max Brawn
Points: 2,947, Level: 33 Points: 2,947, Level: 33 Points: 2,947, Level: 33
Activity: 14% Activity: 14% Activity: 14%
 
BravenFenix's Avatar
 

Join Date: Apr 2013
Location: California
Posts: 891
Training Exp: 04/2013
Training Type: Fullbody
Fav Exercise: Squat
Fav Supp: Caffeine
Reputation: 21763
BravenFenix is a dedicated contributorBravenFenix is a dedicated contributorBravenFenix is a dedicated contributorBravenFenix is a dedicated contributorBravenFenix is a dedicated contributorBravenFenix is a dedicated contributorBravenFenix is a dedicated contributorBravenFenix is a dedicated contributorBravenFenix is a dedicated contributorBravenFenix is a dedicated contributorBravenFenix is a dedicated contributor
Default

Years ago I heard a phrase that still resonates within "Dips are for dipshits." On a more serious note, there are tones of other safer and more effective exercises do to everything that the dip can do, so why risk anything?
__________________
Gym Lifts: 329.5x3/178.5x4/352x3 @165lb
Meet Lifts: Pending

Lifts: https://www.youtube.com/user/BravenFitness

Training Log: http://muscleandbrawn.com/forums/sho...304#post443304
BravenFenix is online now   Reply With Quote
Old 07-12-2014, 04:22 AM   #5
Dray
Senior Member
Max Brawn
Points: 10,100, Level: 67 Points: 10,100, Level: 67 Points: 10,100, Level: 67
Activity: 6% Activity: 6% Activity: 6%
 

Join Date: Feb 2013
Location: tldu
Posts: 3,865
Training Type: Fullbody
Fav Exercise: bench press
Reputation: 235383
Dray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master member
Default

Some of the biggest, strongest people on the planet over the years have sworn by them. Can't be that bad.

And I've found that nothing works the triceps quite like them.

To each their own, etc.
__________________
My training log
Dray is online now   Reply With Quote
Old 07-12-2014, 08:41 AM   #6
rmauri
Junior Member
Points: 212, Level: 4 Points: 212, Level: 4 Points: 212, Level: 4
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Apr 2014
Location: Antioch,CA
Posts: 7
Training Exp: 10 over the years
Training Type: Powerlifting
Reputation: 210
rmauri is new to the forumrmauri is new to the forumrmauri is new to the forum
Default

I've been using a "sling shot", which helps keep my elbows tucked in.
Also a boost out of the hole, but I make up for that with extra weight and or reps.
I do almost full range of motion, just short at the top and bottom.

I love dips
rmauri is offline   Reply With Quote
Old 07-12-2014, 09:15 AM   #7
TKDwarrior
Member
New Brawn
Points: 425, Level: 8 Points: 425, Level: 8 Points: 425, Level: 8
Activity: 2% Activity: 2% Activity: 2%
 

Join Date: Mar 2014
Location: United States
Posts: 48
Reputation: 2310
TKDwarrior has made some good postsTKDwarrior has made some good postsTKDwarrior has made some good postsTKDwarrior has made some good postsTKDwarrior has made some good postsTKDwarrior has made some good postsTKDwarrior has made some good postsTKDwarrior has made some good postsTKDwarrior has made some good postsTKDwarrior has made some good postsTKDwarrior has made some good posts
Default

Some strength coaches such as Christian Thibadeau consider dips to be better for chest development than bench presses. True however that dips can wreck the shoulders and are contraindicated if you have issues such as rotator cuff issues or subacromial impingement.
__________________
ISSA Certified Fitness Trainer
TKDwarrior is offline   Reply With Quote
Old 07-12-2014, 01:25 PM   #8
Sandbox
Senior Member
Max Brawn
Points: 2,325, Level: 29 Points: 2,325, Level: 29 Points: 2,325, Level: 29
Activity: 23% Activity: 23% Activity: 23%
 
Sandbox's Avatar
 

Join Date: Jan 2014
Location: San Diego, CA
Posts: 505
Training Exp: 28
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Dead Cow
Reputation: 28269
Sandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machine
Default

I think the risk/reward on dips is way too high. I thought, wrongly of course, that heavy inclines where tearing my delt / pec tie in area. It was the dips.

I haven't done dips since the late 80s. Hate them. I think there are other - more effective - safer movements. Now, some have benefited greatly from dips. One of the greatest benchers in history (IMHO) Pat Casey utilized dips as a staple exercise.

I think the best way to do dips is not to do dips.
Sandbox is offline   Reply With Quote
Old 07-12-2014, 05:55 PM   #9
Squatter
Squatatron
Max Brawn
Points: 27,624, Level: 98 Points: 27,624, Level: 98 Points: 27,624, Level: 98
Activity: 99% Activity: 99% Activity: 99%
 
Squatter's Avatar
 

Join Date: Mar 2011
Location: JimGym/CrewGym
Posts: 10,218
Training Exp: 20 Years
Training Type: Powerbuilding
Fav Exercise: Squat & Deadlift
Fav Supp: Collagen
Reputation: 734324
Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!
Default

I have been doing dips, even weighted with up to 70 lbs (i'm 220) and have never had a problem - not even ever a tweak of any kind. With that said, I have been doing them as described in the article anyway.
__________________
My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014)
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 295 lbs
Deadlift: 520 lbs
Total: 1310 Lbs
Age 50
Squatter is offline   Reply With Quote
Old 07-12-2014, 07:09 PM   #10
bigalfry
Senior Member
Max Brawn
Points: 4,796, Level: 44 Points: 4,796, Level: 44 Points: 4,796, Level: 44
Activity: 50% Activity: 50% Activity: 50%
 
bigalfry's Avatar
 

Join Date: Sep 2009
Location: Calgary, Alberta, Canada
Posts: 556
Training Exp: 12
Training Type: Wendler 531
Fav Exercise: Bench
Fav Supp: Beef
Reputation: 26206
bigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machine
Default

Totally separate issue relating to dips to mention here - I've hurt myself once or twice doing heavy dips. There was a while there where I was doing very low rep ranges (3-5) with 135 lbs on my dip belt (I weighed 220 at the time). I think it stressed my rib cage too much because after some sets my breast bone hurt like hell and anything that caused my rib cage to deform (benching, deep breaths, certain stretches) caused a deep pain in the front of my chest. Had to quit dipping heavy for a while and it went away completely. I still dip but I stick to higher rep ranges.
__________________
Gym PRs:
Squat 341
Bench 315
Deadlift 405
Total = 1061

Meet PRs:
TBD

Training Log:
http://muscleandbrawn.com/forums/showthread.php?t=17327
bigalfry is online now   Reply With Quote
Reply

Bookmarks


Similar Articles
Article Author Forum Replies Last Post
How much Caffeine is enough and Safe pre-workout. LindenGarcia18 Nutrition, Diet and Supplements 19 03-17-2014 06:56 AM
How many eggs a day are safe to eat with yolks? elfmanscoop General Board 28 02-28-2014 10:54 AM
Sheriffs’ Response to NY SAFE Act SCStrong General Board 1 01-31-2013 03:48 PM
Safe supplements fatnomore Nutrition, Diet and Supplements 1 06-25-2012 02:07 PM
Are upright rows safe? abett07 Muscle Building and Bodybuilding 15 06-15-2012 07:35 AM

Article Tools Search this Article
Search this Article:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 09:16 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.